Brad Pitt workout routine in ‘Fight Club’

Fight-Club-Tyler-Durnen-Workout-Routine

Brad Pitt workout routine in ‘Fight Club’

Tyler-Durden-lookThe Brad Pitt  workout from Fight Club (1999) is one of the most popular workouts of all time. It is because his physique for the film was so solid that it’s still a topic of conversation on bodybuilding forums, internet blogs and articles 20 years after the film was released. On screen his body fat reached only 6%. Brad Pitt’s goal was to find a workout routine that would chisel his body down, while building muscle. Workout centered on training a different muscle group each day. He would then allow the muscle group to rest for the rest of the week.

As weightlifters and bodybuilders will approve that there’s a real easy way to sum up weight training: if you want to get big, lift heavier weight with fewer reps; if you want to lean out and tone up, put up less weight with more reps. There’s a lot more to it than that, but that’s the start.

Tyler Durden Workout Routine:

Monday – Chest Day:

3 sets of each, 15 reps:

  • (25) Push-ups 
  • Bench Press
  • Incline Chest Press
  • Machine or Cable Flys

Tuesday – Back Day:

3 sets of each, 15 reps:

  • Pull Ups
  • Seated Row
  • Lat Pulldowns
  • T-Bar rows

Wednesday – Shoulders Day:

3 sets of each, 15 reps

  • Military Shoulder Press
  • Arnold Press
  • Lateral Dumbbell Raises
  • Front Dumbbell Raises

Thursday – Biceps & Triceps:

3 sets of each, 15 reps:

  • Curl Machine
  • E-Z Cable Curls
  • Hammer Curls
  • Triceps Pushdown

Friday – Treadmill Cardio Day:

Treadmill for 45+ minutes at 65%-75% maximum heart rate.

Weight training will help develop  muscle groups, but only cardio — a significant amount — is going to burn enough fat to really make your muscles show.

Saturday and Sunday – Rest Day:

Rest is crucial when you are trying to build muscle. If Brad Pitt felt he was not losing enough weight, he would add more cardio into his routine on Saturday and Sunday.

Tyler-Durden-body-workout

Average day of eating for Brad Pitt while preparing for Tyler Durden’s role:

Breakfast: Eggs (six whites, seven yolks) and 75g of oatmeal with raisins. Occasionally, Pitt would replace the eggs with a protein shake if his schedule was tight.
Midmorning Snack: Tinned tuna in whole wheat pita breads
Lunch: Two chicken breasts, 75-100g brown rice or pasta, and green veggies
Mid-Afternoon Snack [Pre-Workout]: A protein bar or whey protein shake and a banana
Post Workout: whey protein shake and a banana
Dinner: Grilled fish or chicken, brown rice or pasta, vegetables and salad.
Evening Snack: Casein protein shake or low fat cottage cheese (slow release protein).

 

“PEOPLE DO IT EVERYDAY. THEY TALK TO THEMSELVES. THEY SEE THEMSELVES AS THEY’D LIKE TO BE. THEY DON’T HAVE THE COURAGE YOU HAVE, TO JUST RUN WITH IT…THE THINGS YOU OWN END UP OWNING YOU..IT’S ONLY AFTER WE’VE LOST EVERYTHING THAT WE’RE FREE TO DO ANYTHING.”

Tyler Durden quote, Fight Club

 

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